A bright, grain-forward salad with chewy farro, crisp-tender asparagus and peas, juicy cherry tomatoes and sliced grilled chicken tossed in a lemon-Dijon vinaigrette, finished with Parmesan and toasted almonds for savory crunch.
Sunlit Farro Primavera Bowl
A grain-forward salad that balances chewy farro and tender vegetables with lemony grilled chicken, finished with crunchy almonds and salty Parmesan for a bright, satisfying weeknight meal.
Think of this as a springtime one-bowl dinner that still feels like dinner: lots of texture, plenty of vegetables, and enough protein to leave you pleasantly full. Pearled farro gives the base a nutty chew that stands up to a lively lemon–Dijon vinaigrette, while slices of simply seasoned, pan-seared chicken add warmth and substance. It’s the kind of dish you can serve straight from the counter or bring to the table like a composed salad.
The way the components play off one another is what makes it sing. Asparagus and peas are cooked just until bright and tender-crisp so they add snap without turning mushy; cherry tomatoes burst with juice against the farro’s firmness; grated Parmesan and toasted almonds lend savory umami and a toasty crunch. A handful of baby spinach and snipped basil at the end adds color and a fresh herb lift that keeps every bite lively.
A few timing tips make this effortless: cook the farro 25–30 minutes until tender but still slightly chewy, then fluff and let it cool a bit so it soaks up the vinaigrette without becoming gummy. Slice chicken into even cutlets before searing and let it rest 5 minutes so the juices redistribute. Sauté asparagus briefly and stir in peas in the last 60 seconds. Whisk fresh lemon juice, Dijon, garlic, olive oil, salt and pepper, then taste—add a touch more acid or salt if the farro needs brightening.
This salad is wonderfully forgiving: prepare the farro and chicken a day ahead, toss everything together just before serving, or portion it into lunch-ready containers. Serve warm, room temperature, or chilled—the flavors deepen after a short rest, making it great for leftovers and quick weeknight meals.
Ingredients
How to Make Glow Farro Primavera Salad
- Bring 3 cups of water to a rolling boil in a medium saucepan and add 1/2 tsp salt; stir in the farro, reduce to a simmer and cook uncovered until tender but still slightly chewy, 25–30 minutes. Drain any excess water, return farro to the pot off heat and fluff with a fork so it cools slightly while you finish other components.
- Pat the chicken dry, season both sides with 1/4 tsp salt and 1/4 tsp black pepper, and slice each breast in half horizontally to make even cutlets. Heat 1 tbsp olive oil in a large skillet over medium-high heat and cook the cutlets 4–5 minutes per side (depending on thickness) until golden and an instant-read thermometer reads 165°F; transfer to a plate and let rest 5 minutes, then slice thinly.
- Trim woody ends from the asparagus and cut into 1-inch pieces; heat the same skillet over medium, add 1 tbsp olive oil and sauté the asparagus until bright and tender-crisp, about 3–4 minutes. Stir in the thawed peas during the last 60 seconds just to warm through, then remove the vegetables to a bowl.
- While the vegetables cook, mince the garlic and whisk together the lemon juice, Dijon mustard, minced garlic, remaining 1 tbsp olive oil, the remaining 1/4 tsp salt and 1/4 tsp black pepper to make a bright vinaigrette; taste and adjust acidity or salt as needed.
- Place the warm farro in a large mixing bowl and pour half of the vinaigrette over it, tossing so the grains absorb the dressing; add the baby spinach and toss again so the residual heat slightly wilts the leaves.
- Add the sautéed asparagus and peas, halved cherry tomatoes, chopped basil, and sliced chicken to the bowl with the farro and spinach; toss gently to combine and add more vinaigrette if needed to moisten.
- Scatter the grated Parmesan and toasted sliced almonds over the salad and toss briefly to distribute; check seasoning and add a final pinch of salt and black pepper if desired.
- Serve the Glow Farro Primavera warm or at room temperature, dividing into four plates and optionally drizzling any remaining dressing over each portion.
Recipe Card
Glow Farro Primavera Salad
A bright, grain-forward salad with chewy farro, crisp-tender asparagus and peas, juicy cherry tomatoes and sliced grilled chicken tossed in a lemon-Dijon vinaigrette, finished with Parmesan and toasted almonds for savory crunch.
- Prep
- 15 min
- Cook
- 30 min
- Servings
- 4
Ingredients
Instructions
- Bring 3 cups of water to a rolling boil in a medium saucepan and add 1/2 tsp salt; stir in the farro, reduce to a simmer and cook uncovered until tender but still slightly chewy, 25–30 minutes. Drain any excess water, return farro to the pot off heat and fluff with a fork so it cools slightly while you finish other components.
- Pat the chicken dry, season both sides with 1/4 tsp salt and 1/4 tsp black pepper, and slice each breast in half horizontally to make even cutlets. Heat 1 tbsp olive oil in a large skillet over medium-high heat and cook the cutlets 4–5 minutes per side (depending on thickness) until golden and an instant-read thermometer reads 165°F; transfer to a plate and let rest 5 minutes, then slice thinly.
- Trim woody ends from the asparagus and cut into 1-inch pieces; heat the same skillet over medium, add 1 tbsp olive oil and sauté the asparagus until bright and tender-crisp, about 3–4 minutes. Stir in the thawed peas during the last 60 seconds just to warm through, then remove the vegetables to a bowl.
- While the vegetables cook, mince the garlic and whisk together the lemon juice, Dijon mustard, minced garlic, remaining 1 tbsp olive oil, the remaining 1/4 tsp salt and 1/4 tsp black pepper to make a bright vinaigrette; taste and adjust acidity or salt as needed.
- Place the warm farro in a large mixing bowl and pour half of the vinaigrette over it, tossing so the grains absorb the dressing; add the baby spinach and toss again so the residual heat slightly wilts the leaves.
- Add the sautéed asparagus and peas, halved cherry tomatoes, chopped basil, and sliced chicken to the bowl with the farro and spinach; toss gently to combine and add more vinaigrette if needed to moisten.
- Scatter the grated Parmesan and toasted sliced almonds over the salad and toss briefly to distribute; check seasoning and add a final pinch of salt and black pepper if desired.
- Serve the Glow Farro Primavera warm or at room temperature, dividing into four plates and optionally drizzling any remaining dressing over each portion.
Nutrition
- Carbohydrates
- 50
- Saturated Fat
- 3.5
- Sodium
- 650
- Fiber
- 8
- Unsaturated Fat
- 16.5
- Protein
- 50
- Fat
- 20
- Cholesterol
- 95
- Trans Fat
- 0
- Calories
- 580
- Sugar
- 6